The Importance of Light Weight Resistance Training and Resistance Bands for Competitive Swimmers in Folsom and El Dorado Hills

Whether you are a competitive swimmer, triathlete, or an avid swimmer that just enjoys swimming to stay in shape and be active, Steve Wallen Swim School firmly believes that light weight resistance training and resistance bands can be extremely beneficial to your health and swimming success. Swimming is a fantastic form of exercise that works many different muscle groups while at the same time improves your overall health and flexibility. Although there are numerous advantages to swimming, there are some precautions all swimmers must take into account when spending hours training in the pool.

Swimming can result in incredible physical and mental results, but it is undeniable that this form of exercise can often cause overuse injuries and muscle imbalances. The most common injuries in competitive swimmers typically deal with the shoulder joint or rotator cuff ligaments. Steve Wallen Swim School highly recommends light weight resistance training and resistant bands to help prevent these issues. Many common shoulder injuries are due to tendinitis, bursitis, or other rotator cuff ligament injuries. Prevention and early treatment of these injuries is key to managing and reducing the overall risk of injury.

Resistance bands are not only easy to use, travel with, store at work or in your gym bag, but they offer a fantastic form of strength training without the use of weights and expensive equipment. Resistance bands allow for flexibility and resistance against many different motions and can help imitate common swimming motions.

Many swimmers experience injuries due to the low weight-bearing activities while swimming and can actually benefit from resistance training as well as impact movements to help muscles contract different ways and stimulate bone and muscle growth.

Light weight training with high reps to help develop endurance

Steve Wallen Swim School also recommends light weight training with high reps to help develop endurance and strength for competitive swimmers. Lightweight training exercises using just your body weight such as squats, lunges, push-ups, sit-ups, and planks are great exercises and safe for swimmers.

Muscle imbalances are very common in the shoulders and legs as swimming motions work for all the major muscle groups, but often fail to work for the smaller supportive muscle groups equally. Focusing on the strengthening of the smaller muscle groups is the best way to avoid imbalances and improve stroke mechanics. Common resistance band exercises for swimmers to address these imbalances include internal rotations, external rotations, and bicep curls.

If competitive year-round swimmers do not use these lightweight training practices, eventually over time their bodies will most likely break down and these issues will culminate into irritation or impingements. A resistance band and other light weight exercises can do wonders for your bone, joint, and muscle strength. Just as you would with your swim practice, start off your resistance band training slowly with a lighter resistance band before progressing to a higher resistance level. Take 10-20 minutes a day to do resistance exercises and you will feel the results both in and out of the pool!

Over 30 Years of Swimming Lessons in Folsom & El Dorado Hills

For over 30 years, Steve Wallen Swim School has been coaching competitive swimmers and triathletes in Folsom and El Dorado Hills of all skill levels. From swimmers just getting into the sport of swimming for the first time to elite competitors, our experience allows us to tailor our programs to meet the specific need of each student. Private swim lessons and underwater video analysis allow us to help swimmers improve stroke technique and efficiency to give them an extra edge in their next competition. Let one of our highly trained, adult swim coaches work with you to help maximize your potential and avoid swimming injuries. Contact us today to schedule a tour of our facility, or to register for a class. You’ll be glad you did!